Warmup:

Air squats – 20 reps
Windmill stretch – 20 reps

Workout: single kettlebell work

Two-handed swings
20 kg kettlebell – 1 x 15 = 15 reps, 660 pounds

Clean and Press
16 kg kettlebell – 1 x 5 + 5 = 10 reps, 350 pounds

One-handed swings
20 kg kettlebell – 1 x 5 + 5 = 10 reps, 440 pounds

Clean and Front Squat
16 kg kettlebell – 1 x 5 + 5 = 10 reps, 350 pounds

One-handed swings – 2 x 5 + 5
20 kg kettlebell – 20 reps, 880 pounds

Two-handed swings
20 kg kettlebell – 1 x 15 = 15 reps, 660 pounds

Snatch
16 kg kettlebell – 1 x 5 + 5 = 10 reps, 350 pounds

One-handed swings
20 kg kettlebell – 1 x 5 + 5 = 10 reps, 440 pounds

Completed 2 circuits
Weight: 8260 pounds

Bonus workout:

Chin-ups – 5 x 1 = 5 reps

Wall push-ups – 5 x 20 = 100 reps

I moved up to the 16 kg kettlebell for presses and snatches and used the 20 kg kettlebell for swings and squats. I felt fine throughout the workout, but my right shoulder began to ache soon afterwards and remains tender hours later. I may make tomorrow a rest day if I don’t wake up feeling perfect.

I have been working out in my driveway wearing only shorts and Vibram, minimalist shoes. Today the temperature was 87 with humidity of 62 percent. I had to towel off so much as the workout progressed that my overall time from start to finish was 38 minutes. I think I could get the same work done faster with less heat and humidity.